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  6. Pumpkin seeds vs. Plum

Pumpkin seeds vs. Plum — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and plums

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus; however, plums have more vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Pumpkin seeds have 216 times more saturated fat than plums. Pumpkin seeds have 3.67g of saturated fat, while plums have 0.017g.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Plums, raw.

Infographic

Pumpkin seeds vs Plum infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +3642.9%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +485.4%
Contains more IronIron +1847.1%
Contains more CopperCopper +1110.5%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +475%
Contains more ManganeseManganese +853.8%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Plum
Plum
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +3066.7%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin B3Vitamin B3 +45.8%
Contains more Vitamin B5Vitamin B5 +141.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Plum DV% diff.
Zinc 10.3mg 0.1mg 93%
Copper 0.69mg 0.057mg 70%
Fiber 18.4g 1.4g 68%
Magnesium 262mg 7mg 61%
Polyunsaturated fat 8.844g 0.044g 59%
Iron 3.31mg 0.17mg 39%
Protein 18.55g 0.7g 36%
Fats 19.4g 0.28g 29%
Potassium 919mg 157mg 22%
Calories 446kcal 46kcal 20%
Manganese 0.496mg 0.052mg 19%
Saturated fat 3.67g 0.017g 17%
Monounsaturated fat 6.032g 0.134g 15%
Carbs 53.75g 11.42g 14%
Phosphorus 92mg 16mg 11%
Vitamin C 0.3mg 9.5mg 10%
Calcium 55mg 6mg 5%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Vitamin B2 0.052mg 0.026mg 2%
Vitamin A 3µg 17µg 2%
Vitamin E 0.26mg 2%
Vitamin B5 0.056mg 0.135mg 2%
Sodium 18mg 0mg 1%
Vitamin B1 0.034mg 0.028mg 1%
Folate 9µg 5µg 1%
Vitamin B6 0.037mg 0.029mg 1%
Vitamin B3 0.286mg 0.417mg 1%
Net carbs 35.35g 10.02g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Tryptophan 0.326mg 0.009mg 0%
Threonine 0.683mg 0.01mg 0%
Isoleucine 0.956mg 0.014mg 0%
Leucine 1.572mg 0.015mg 0%
Lysine 1.386mg 0.016mg 0%
Methionine 0.417mg 0.008mg 0%
Phenylalanine 0.924mg 0.014mg 0%
Valine 1.491mg 0.016mg 0%
Histidine 0.515mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2550%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +370.7%
Contains more OtherOther +927%
Contains more WaterWater +1838.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +4401.5%
Contains more Poly. FatPolyunsaturated fat +20000%
Contains less Sat. FatSaturated fat -99.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.